Ketogenic diet: what it consists of and what are its benefits
There are certain diets that are fashionable and at some point, to see them so much in trend, perhaps until we want to try them.
Thus, this year the trend diet was ketogenic. But, what is it, in what does it consist and does it work?
Put simply, the ketogenic diet is a diet high in fat (healthy), low in carbohydrates and moderate in protein.
It consists of putting the body into a state of ketosis: When your diet is lacking in carbohydrates, but has a lot of fat, the liver creates ketones – substances that are produced when the body breaks down fat for energy.
The process of ketosis then metabolizes fat to provide energy, which means that you are burning fat, unlike carbohydrates. So, since the body is in “fat burning” mode, you can lose some weight.
What are its benefits?
Once the transition period of the diet is over, since the body is extracting energy from the fat, it can be beneficial for the athletes after the short term.
Since protein losses are minimized in the body, this helps to maintain lean body mass better. The fat also provides fuel for the muscles and the brain when it is in ketosis. And when your muscles get fuel, they can grow and repair themselves better.
You could also have better levels of insulin and blood sugar, because those peaks in glucose that cause a meal rich in sugars or carbohydrates are avoided. Because of this, the keto diet could be especially beneficial for people with diabetes.
Rami Abramov and Vicky Ushakova, authors of Ceto in five, a book with ketogenic recipes, comment that people can also notice better mood, better sleep, reduced acne, stronger hair and nails, and even a greater sexual desire.
When you stop eating carbohydrates and replace them with a higher intake of fats and proteins, your body needs time to adapt to the changes.
In this time of adjustment, you may experience mental fog, fatigue, muscle cramps, diarrhea or nausea and may take days or weeks to recover from it.
On the other hand, the lack of carbohydrates can lower your blood sugar level, causing you to feel bad and tired. Also, because of ketones, your breath may stink.
Thus, the keto diet is not about reducing calories, like most other diets, but about promoting fresh and whole foods, such as meat, fish, vegetables, and healthy fats and oils.
Remember that any diet should be consulted with a nutritionist, so you can corroborate if it is right for you.
The terrible effect of the ketogenic diet that keeps you in the bathroom
The keto or ketogenic diet can help many people to lose a lot of weight, but this does not redeem it from side effects.
Since the keto diet is high in fat, moderate in protein and low in carbohydrates, sometimes the cost to eliminate kilos is diarrhea.
Yes, one of the side effects of this diet is diarrhea, because some people do not digest fat as well as they should and their bodies do not use it and the keto diet involves 70 to 80 percent fat.
That extra fat that the body does not use, comes out through your stools, making them more fluid than normal.
But there is also another side effect of this regimen that promotes diarrhea: the use of non-nutritive sweeteners (such as Splenda) or sugar alcohols (such as sorbitol or xylitol) to replace regular sugar can also cause digestive problems.
In particular, the use of sorbitol usually causes gastrointestinal discomfort, such as cramping and bloating, as well as diarrhea.
On the other hand, you can also have symptoms of flu once you start the ketogenic diet and it is normal to have a headache, fatigue, body aches, dizziness and nausea.
These are due to the process called ketosis, which happens when the body begins to burn fat for energy instead of using carbohydrates. The extraction of carbohydrates (yes, that’s one thing) is what makes you feel so miserable during this time.
While the “keto flu” usually lasts only two weeks, the diarrhea does not necessarily have an end point. Especially if your body has problems processing fat.
If you are already committed to the keto diet and you initially experience diarrhea, stay hydrated and increase your fiber intake, as this can help your body adjust to ketosis, give volume to your poop and help reduce trips to the bathroom.
You can increase fiber intake by adding more vegetables to the plate, such as green leaves and broccoli. If you already do, then opt for a fiber supplement.
If diarrhea persists for more than two weeks, it may be time to analyze your food choices, reduce artificial sweeteners, and concentrate on healthy fats (such as avocado and olive oil) instead of the less healthy ones (such as various cheeses and bacon) ).